25 Minute Dumbbell Sculpt Burn Workout - SCULPT #19

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell sculpt burn workout. This is day 19 of your sculpt challenge. In today's workout, we will be working with a set of dumbbells or a few sets if you have different weights available to you. And we will work the entire body. We'll get sculpting, strengthening, and of course, we'll get a little burn. I'll give you lots of different options to work to your level. So make sure you listen to your body. All you need for this workout is a set of dumbbells. And are you ready? Let's do it. Let's start just getting our bodies warm. Go ahead and march and roll those shoulders. We'll keep this warm up pretty short because this is a short workout. Make those arm circles a little bit bigger. Here we go. And then bring them up right through here. And let's just go up with a Y and then a hinge. Big Y and hinge. Big stret stretch all the way through, out, and in. Good. Let's take it down right here. You're gonna squat it down. Big reach up. Take those knees out if you can. We want to open up in those hips up to you. How low you want to get. It is just a warm up. And if you can, add a little hip roll. Take it down. Little hip roll. One more right here. Take those feet out wide. Let's just shift your weight side to side. Big reach right through here. Walk your feet in here. Little standing cat cow just like this through your back, isolating through the muscles along the spine. And then if you can, we're gonna hinge it down. Inch worm it out. Feel that core kicking in and inchworm it back. If that's not right for you, you can just walk halfway out or you can just keep that hinge. Just reach down and up. It's up to you, but we want to get that core working and ready to move. Walk it out again right through here. And breathe. Walk it back. Let's get one more. Hold that plank if you can. If you're from the plank, I want you to take a big step forward. If you're standing, take a big step back. Open up hip right through here. Open up that arm right through here. Back into that plank or back into that standing. If you're standing, take one foot back. If you are in the plank, take one foot up. Open up that hip. Right through here. Open up that top arm. Right through here. Big reach, big step in or back and Round it up. Let's tap and reach across. Real quick, team. So here's what we've got. We're gonna have four minute rounds. My microphone is pulling in the back. Four minute rounds. We're finishing this warm up here with a little bit of cardio. So just stay with me. Just keep your body moving. We're gonna have four, four minute rounds. Within those rounds, we have no circuits, we have no intervals. I just want you to stick with me and know that it is only four minutes. We're going to get it done. This is going to be a quick workout, but it's going to be a burner. So we'll start with one thing. We'll add on. We'll add on. All right, so muscle endurance sets. I want you to stay with me again. Remember, it's just four minutes that you have to get through. In between those four minutes, we'll have a quick breather to grab some water to shake out those muscles. Get in to the next one. You're using our dumbbells. I want you to start heavy. Have a medium close by if you need it. Know that always drop down or you can always go to one or you can always just take it. Body weight, this is your workout. I want you to be where you are today. Remember, if you showed up today, you are successful. Go ahead and tap it out. Watch me here. You're gonna grab some heavy weights, heavy to medium. I'm gonna go with my 15s. We got this. You're gonna start with just a lunge, then we're gonna take it three way lunge. Then we're gonna cross it over. So. So go ahead and grab some heavy weights. You can step back into it. You can do a stationary lunge, but we got four minutes. Starting with some lunges. Core engage, shoulders back. Here we go. Lunge it back, press it up right through here. So drop it down, drive through that front heel. Bring it up right here. Let's go four more just like this. Keeping it simple. Wherever you are is right where you should be. Good. Watch me right here. We're gonna go three close. Get lower and get further back. Then drive it up. Drop the knee close, then center, then long. So that center one is more of your regular lunge. Then it's that wide lunge, right close. Lunge regular wide. Drive it up right here. Remember, you can always drop the weights. Just go body weight, drive it up. You're getting lower each time. If you can. Two more right here. Yes, you can. Last one. Watch me right here. We're gonna go lunge. Hinge to. Drop the weights. Bring it up, drop it down and up. Join me. Lunge and hinge up. Lunge and hinge up. If that's too far for you, I want you just to hang on to the weights or just do body weight. Up to you. One more right here. Little pulses. Cross it over and back. Over and back. Two more. Yes. Amber. And take it out right here. Roll those shoulders back. Hinge it right here. We got a row. Up and down. Right here. Squeeze in the back. Yes. Rest those legs. Heart rate is up. I know. Two minutes down, two to go. Bring those weights right to the side. Yes. Watch me here. We're going up to the center, out to the side. Up to the center, out to the side. Yes. Breathe. Squeezing your back. One more. Good. Get set up. Back to those lunges. Got a little upper body break. Here we go. Three, two, one. You got eight singles, single. Bring it up or you don't even have to do 8. You can stay with me with the time. Again, if you need to go body weight, this is an option. Don't worry about counting reps. It's about time. 3, 2. Remember your 3. Wet lunge right here. It's close. It's regular, it's wide. Drive it up close. Regular. Wide and up. You can do it close. Last minute. Yes. Can we get them all in? So, Amy, four more. And up right here. Remember, you're getting lower every time. And you're getting further back every time. And up right here. Remember, we're gonna hinge and drop them down. Hinge and pick them up. Lunge. Hinge. Come up. Hinge and up. Back foot stay stationary. Only 4. Drive up through that heel. Yes. And up. Ah, here we go. One more. Cross it over right here. Ten seconds is all you need. We got four. Three, two, one. Burn. Set those weights down. I know. Team. Catch your breath. Little hamstring curls. Shake out. Push those arms back as you do the hamstrings. Open up those hip flexors. Hip flexors. I can't talk. My heart rate's up so high. Just getting back from vacation team, and I'm feeling it. I know my strength is still there. I know I'm gonna feel that endurance a little bit more. Give yourself this whole time. Remember, recovery is part of the process. Catch that breath. Real rest. If you need to get ready to go back to those rows, we got a little preview, didn't we? All right, so I'm gonna go a little lighter for my shoulder, but we're gonna start with those rows, we're gonna add some core in between. Go ahead and grab those medium to heavy weights. Roll those shoulders back, hinge it in three, two, four minutes. Here we go. Bring them up regular, just like we did. So it's kind of how it works, right? We get a little preview in the circuit before. Four of what? You might have a longer set in in that circuit in between, right? Yes. Breathe. Squeeze. Let's go. Four, three, two. In and out. Right here. We're going up. Turn them in, take them out, squeeze them. And out. Looks like this. Stay, hinge and breathe. Up and out. Two more. Last one. Good. Watch me here. You got one row. Come up out of it. One upright, Drop it down. Take it just that slow because I want the hinge to be a part of it. Upright, take it down. Row. Nice and strong. Up, upright, row. Elbows come up to shoulders. Squeeze it up. Take it down. Right here. You can pick up your pace if you want and bring it all the way up. But I don't want you to pull from the back. Low back. I want you to pull from the shoulders. Yes. Two more. And up. Last one. And up. Take it down right here. You're going up. One at a time. Step it out and in. If you want a little movement. Pull them up. Pulse 8, 7, 6, 5, 4, 3, 2. Drop them down right here. Shake it out. Get ready. Body weight. I know. I said it. We got some squats. Take it right here. Take it down. Reach it up right here. Low to high. I want you to pull those arms behind so it's a little mobility, right? Take it here to here. This is your little preview. We may have a squat sequence coming up. Down and up, down and up. Yes, you can breathe. Let's take it down for a little core. Move those weights out of the way. We're gonna come into a regular plank. On your elbows. We're starting with that right here. Join me. So you're here if you need to, you can be on those knees. If you're modifying for pre post doctor, you can stay quadruped. When we move, I want you to lift one leg or one arm at a at a time. Hold it here. Breathe. Watch me here. We're dropping the knees. Take it up, Pike. Down and down. Take it up. Last minute. Down and down. Lift up through the core pike. If you're modifying from your knees, I want you to lift one leg and then the other. Right here. We got up. Hike. One more. Watch me, team. I want everybody to stretch and watch me. We're up in the plank. We're taking our feet out wide. We're up on our hands, we're walking them out. Extended plank, then bring them in. Take it down, take it in. Join me here. Here you go. Feet close, Walk them out. Take those hands up, take them extended. Walk them back in. Back down to the plank. Feet back in. Jump or walk? Jump or walk out. Take it up. Yes. 10 seconds. Take it out, take it in, take it down. Jump it out. Out, up, out. In and down. Stretch. Oh, that went by fast. Right? So much sweat. Team. Grab my towel. I remembered it. Catch your breath. Right? Lots of arms and abs on that. We got lots of legs, a little back on our first one. We got lots of back, little hands. It's real hot here today, guys, in California. I know. You know, I only have this little fan in here. All right, tap it up. Catch your breath. Shake that out right through here. Watch me. We're going into circuit three. Guys, we are halfway there. Here's what we got. We're gonna start with some squats. Yes. You knew it. We'll go goblet squat. You can go one heavy or two heavies. Then we're gonna go three way squat. Then we're gonna do some pulses into our side lunge. Then we'll get a little upper body preview. All right, grab those weights. One heavy in the center. Here we go. Drop it down and up. I went nice. Good squat. Knees wide, dropping the hips low. I'm gonna switch to my heavier because I can. Because I'm going one or two. Drop it down. Drive it up. Yes. Down and up. Right here. Connect with that core at the top. Let's go. Four more. Four. And up. Three, two. Last one. Watch it here. We're going close. Side out and up close. So just like your lunge. All on one side. All on one side. You're getting a little further out and you're getting a little lower. Close. Four more right here. One minute. Down and up. Three, two. Into the heel, especially as you get wide. Last one. Good. I want you to hang on to that weight, but put it in that opposite hand. You got squat, you got side lunge. Join me squat, side lunge. Stay low the whole time. Chest is open. Not rounding in the back, but here. Shift your weight, lean into it. Four. And breathe. Three. And breathe. Two, one. Yes. Set that weight down. Grab two medium. You got a team right here. You're going up and down. Catch your breath. Right here. Yes, I know. Four more. Four. Three, two. Curl and press. Right here. Up, up, down. And down. Up, up. Two more. Then we're going into that squat sequence. Up, up. Set those down. Grab that one heavy or two heavies. Get ready. We won't do as many squats in the beginning, but hold it center, regular squat. If you want toes out, you can go plie. Toes out. Yes. Take your time. Squeeze. Four more right here. Three. Yes. Two. Good. Bring them in right here. Close. Out, out. And up. Get low. Lower, lower. Drive up. So you're pushing out of this one. And I guess you can give me a little bit on that toe, that staggered squat for that first one. Down. Heel, heel, and up. Yes, you can. Boom. Last one. Hold it right here. Squat, side, lunge, stay low, down and side. So whatever you need to get in to one, and then the other. You feel that little stretch on the inner thighs, right? We got four. Keep it moving. Three. Shift your weight. Two. Last one. Yes. Burn. All right, team, we are coming down to the mat. Last round, right here. Right? Catch your breath. We got some core. I'm gonna move my airflow. Ha. We're right here. Heavy to medium. Down on your back. Join me down here. We're gonna start with the chest press. Watch me. We're gonna start regular press, then we're gonna go regular close. Turn them in. So then it's this grip. We're gonna add a little core, then we'll keep going with the core. All right, this is your last full round. Join me down here if you need. You need lift up in that bridge. If you want some extra glutes, hamstrings, take them there. You want some extra core, keep them up. I'm gonna do a mix of both. Get in my air. Ready, get set. Chest press. Three, two, one. Here we go. Take them up and out again. If you want to add a little bridge, I know those legs are feeling tired, but that bridge also gives you a little hip flexor stretch, which is night after the nice. After that squat sequence, right? You can also go out and in if you want more core, but that core is coming, I promise in this round. Four more right here. Four. Good. Breathe. Three. Yes. Two. Good. Right here you got regular press. Bring those elbows in close grip. Press. Turn those palms towards you in all the way around. Three parts. Three. Bring them in. Two. Bring them in. One. Rotate them back. Right? Lots of shoulder mobility that we're feeling here, right? Because we have to move through each of those as well as those muscles in the chest and shoulders. It's a lot. I know. So if you want to pick two out of the three, maybe just the regular and then the close. This one is tricky. And breathe. Last one. Like this. With or without that bridge. Bring them in. Bring them in. I want you to take them up right here. Half of a pulse, half of a fly. Bring those feet up. Bridge or taps. Tap, tap. So it's a little pulse fly. But bent arms, like a. A press. Yes, you can. I know. Extend those legs out if you want. 8, 7, 6, 5, 4, 3, 2. Hold it up right here. Switch it to one. Take it over. You're coming up and down. If that's not right for you, take it here. Pull over. Yes. Lots of core. Keep that knee in about 90 degrees. 4, 3, 2. You need to drop the weight. Drop the weight. Switch it right here. Straight leg. Take it up. Pull over. Slow and controlled. It's top of the back and shoulders. I know those shoulders are burning. You can drop the weight if you need to. Three more. Deep core. Tilt that pelvis in. Wrap that core in. 2 and 1. Roll onto your side. Team into a side plank. So you can be up on the knees or up on the toes. We got about a minute and a half. Here we go. We're gonna lift, scoop it up, take it down. Think mobility. Up and down. Breathe. Yes. Should be okay for everybody, but if you need to be on that knee, that works, too. 3, 2. Hold it at the top. Lower down for 3. 3, 2, 1. Bring it up. Drop. 3, 2, 1. And up. 3, 2, 1. Up. 3, 2. Hold it at the top. 4, 3, 2, 1. Swing it to that other side. You got this, team. 30 seconds to go. Side plank. Lift it up and over. Here we go. Reach and over. Yes. Reach and over. Yes, you can. Again. This is upper body and core. You got it. Four more. Breathe. We're gonna get those lowers in. Even if we're at our tie, we can do it. Hold it up. 3, 2, 1. And up. 3, 2, 1. Two more. Yes. I know that's your time, but let's do it. Last one. And breathe. Yes. So much upper body. Right? All right, team, stay down with me. We got one last bonus move, and then we are wrapping it up. Didn't that go by fast, even though it was hard? All right, here's what we got. If you can do it all the way through, you're from the plank. You got your row. You got your row. Pop up, curl, press, triceps, hinge it down, pop it back. If you want to, just keep it with that hinge row, then squat, curl, press, and tries. You can do that. Otherwise, start from the plank. Row and row. Bring it up, pop it back. This is it, team. Last minute. You got it. A little bit more than a man maker, a woman maker. Here we go. Three, two, one. Here we go. And up. Pop it up. Stay low. Hammer, curl. Press it up together for triceps. Down the front. It's a hinge. Pop it back. Row and row. Pop it up. Loafer legs, curl. Drive it up. Triceps. If that's too much for your tries, just keep it here. You can just do the press. Another option is here you can go curl, drop one up, breathe. And down. Take it back. Or you can be here and here. Take it up, curl up. Triceps. I knew if I said that it was going to be too much. 10 seconds. Can you get one more? All the way through. Take it up. Curl, press, tries and boom. Set those weights down. Pedal your feet either here or here. You did it. There's your 25 minutes. We're gonna get a quick little stretch if you have time to hang out. Otherwise, just. Just get the stretch here. I know I promised you 25 minutes if you can get a little stretching on your own. Roll through that back. Cat. Cow. When we have these short workouts, we tend to be a little shorter on the warm up and the cool down. Especially the cool down. Get those weights out of the way. So please do what you need to do to make sure that your properly cooled down. Give yourself a second. Walk it out, walk through and breathe. I'd rather you skimp a little bit on the cool down than on the warm up because I don't want anybody to not be ready. Roll it up. For the workout, we really need to get our core temperature up, our blood flowing. We don't need much, but we need a little bit of something. Bring it up right here. Reach those thumbs to the back. Little taps. Thank you so much for being here today. I know that was challenging, but you did it. It was challenging for me too. You could hear it in my breath, you could hear it in my sound effects, right? But you did it. You showed up. And I will always remind you that that is the most important thing. If it felt hard, it's because you were working hard. You showed up. It doesn't matter what that looked like or felt like. It's. As long as you had good form, as long as you're not going to get hurt, as long as you are challenging yourself in a way that works for you and that's going to look different for everybody, then you did it. You are successful. Shake that out. Make sure you check all the links in the description below. Join us at the BodyFit Athletic Club. Make sure you get on my mailing list so you get your free workout calendars and leave me a comment. Hit that like button and don't forget to subscribe. Let's get one big deep breath in and out. You did it. That was your dumbbell. Sculpt Burn Workouts. Great job, everybody.